Deadlift to Power Clean Complex 3-3-3-3-3


(3 Deadlifts + 3 Power Cleans without taking your hands off the bar)

4 Rounds
12 T2B
20 OHWL (45/25)
40 Double Unders


Here’s a throwback post from The Good Kitchen – great tips for this holiday season!

How to Holiday Healthily

It’s December 15th which means we are just one week away from Christmas.  The holiday season is filled with friends, family, celebrations and the time of year when you begin to pack on those extra five pounds we are hating ourselves for come spring.  For many it is the inevitable cost of the holidays and extra Christmas cookie and pumpkin pie pounds can get harder and harder to lose year after year.  The good news is- It doesn’t have to be that way!  This can be your year to have a happy and healthy holiday and break the cycle of overstuffed pants and self loathing.  Read below for some of my favorite tips on How to Holiday Healthily

Tip 1: Bring the Health.  If you are going to a party or hosting it bring a healthy dish so you know there will be at least one healthy option.  Fill half you plate up with this so you won’t be tempted or have room to grab the sweet potato and marshmallow casserole.  I always try to bring or serve a festive salad and you’d be surprised what a big hit they can be.  Think greens with roasted acorn squash or beets, and a grain or some toasted nuts sprinkled on top for a warm and welcoming crowd pleaser.  I plan on bringing the recipe below for this years feast.

Tip 2: It’s a Holiday not a three months hiatus from health.  There is nothing wrong with treating yourself to a slice of your Mama’s homemade pecan pie on Christmas Day but there is something wrong with treating yourself to a slice at every work function, neighborhood party, and white elephant party you attend.  So treat the other days as normal days when it comes to your food selection and leave the special treats for the truly special day.

Tip 3:  Save the cheese for the camera.  Avoid dishes that have cheese and cream as they are loaded with calories.

Tip 4:  Water it Down.  As soon as you get to an event say I’ll have a water to start and then try to have one after each drink you consume.  This will not only save you a hangover but will help cut down on the amount of drinks and calories you consume.

Tip 5:  Don’t be Skimpy.  Don’t skip a meal so that you can indulge in more later.  This will be double trouble as it will not only make it harder for you to not overeat but it will also mess up your metabolism and have your next meals stored as fat.

Tip 6:  Make the Moves.  Holidays do not have to be based around food.  People love to get together for the holidays so in your planning throw out ideas that involve moving around instead of just eating and drinking.  Many cities have ice skating rinks set up or holiday exhibits to walk around and look at, go for a hike to cut down your own tree, or a stroll through the streets to see the beautiful lights and decorations on display.

Tip 7:  ’tis the Season.  For many of us we can close our eyes and almost smell the holidays.  The rich aromas and spices seem to get us right into the spirit.  Use holiday spices like cinnamon, nutmeg, ginger, and cloves to enhance and create healthy dishes so you don’t feel cheated out of the tantalizing tastes of the holidays and are less likely to indulge later.

Happy and Healthy Eating!


The Ultimate Christmas PARTY is Tomorrow!!!!

@ Studio 1212
1212 E 10th St.


Please RSVP to Mike ( to let us know you’re coming!!!


Safety First!

We want to make sure you are happy through the holidays but also keep you healthy for the New Year. So, as in years past, if you’ve had too much to drink and don’t have a designated driver, the cost of your cab/Uber ride home will be on the gym ($10 each way). Email Mike for Uber Code!